What's NEW on Healthy Body, Heal-thy Body?

So one thing I have discovered in the last 5 months (which is a reaccuring lesson) is that do to several factors that play into life, it is very difficult for ME to stay on a consistant healthy living plan. Factors that may play into this ...

• Addiction to sugar - yikes!
• Meditation? What's that? -doing better ;)
• Getting older - yikes again!
• Laziness
• Emotional issues that continually arise
• Not being clear on my "Fill Line" - Therefore being overwhelmed
• Short attention span
• Too busy perhaps?
• Bored with the same old food and workout schedule
• I hate missing out on really delicious, yet fatty foods :(
• Forgetting to slow down
• Comparing self to what I "should" be doing or what "others" do -- anyone feel that one with me?

...To name a few.

I have also realized that we all need a place to get new, helpful information about being healthy inside and out. We also need support! I have a few ideas that I'm excited to share, but first I want to know what is inhibiting YOU from healthy living on a consistant basis?

Post a comment ... help me know what info you would like to see on Healthy Body Heal-thy Body, and where you need support in your quest for healthy living -- Emotionally, Mentally, Physically, Spiritually!!!

I will take this week to gather info from YOU and post new, great info to help us all on our way to more consistant healthy living!!! Watch for it this Sunday, August 2nd!

Meanwhile... check out the previous posts to get some helpful info on how to start practicing health, get a healthy-food grocery list, or add to your healthy living habits with the 10 Day Challenge and Healthy eating, exercise, and selfcare tips for Everyday!

love love love! Have a healthy day!!!

Healthy People, Healthy Life Styles

This is titled for all of you! Yes YOU! You deserve to be healthy and happy!

First of all . . . I am so proud of those you did their best with the 10 day challenge!!!

I LOVE reading about your results!!! Great! Keep up the love!

In response to your comments:

Keep eating healthy! Do your best! What this is about it respecting yourself enough to take care of yourself. The post just before this one gives you all you need to have a good healthy base.

Also - keep the base strong - and then CHEAT! Have a treat - a small one (or two) each day! If you restrict yourself completely -- you are more likely to pig out on junk in a fit of stress!

Also, exercise! Even if it is 2 days a week - try to make it at LEAST 3, but do what works for you. Honestly - there is always one part of being healthy that is hard for different people and you have to force yourself to get in the habit . . .

. . . I just want to say again . . . it is about respecting yourself. Your body needs good food and your muscles and bones to be worked. Use what you have and take care of it - we are not getting any younger . . .
. . . Also - It is GOOD for your SOUL! The biggest problem we have in this world is not respecting ourselves - some may disagree - but I believe it is true! Work on doing things that show yourself respect and love . . . happiness and joy start showing up a little stronger!!! Satisfaction and contentment also begin to take form for you - - - in your job, your family, your relationships!

Take care of yourself... love yourself. Do what rings true for YOU - not your friend or co-worker... FOR YOU!

Shout out my sista Becky! She started the 10 day challenge on Monday! She is doing great! She called me yesterday to report- :) -- she is doing great! I hope she does better than me! YOU CAN DO IT BECK! 100% babe!

love love love! Have a Heal-thy day!

Day 10 of this 10 Day Challenge!!!

Well its over! All 10 days! How did you do?


I did pretty good! I have to admit that there were 2 days that I ate more than was required for the challenge. I still ate within a healthy diet range, but I am wishing I would've given the FULL 100%.

Anyway - I hope you all did better than me!

I want to hear about your results! I am curious if it worked for you - or what results you did see!

The experience for me was still very positive!!!! I feel extremely lighter (after the 5 holiday pounds I put on). I also bought some jeans a few days before we started that were very snug on me. They were really tight on my butt and my belly hung over. Gross! Well ... I tried them on tonight and voilah! They fit nicely!! I am very excited!

Now the issue is staying on track to get trimmer and stay that way!!!!

Here are some helpful hints on how to keep your healthy lifestyle going strong ...

Diet:

Keep eating 5 times/day. You can now up you snack size to the 250 cal. instead of 150. This means it is about the same size of meal as breakfast, lunch or dinner. Keep each of your 5 meals around 250 calories, balanced with protein, healthy carb (like fruit, or whole grain), and a veggie. This equals out to be 1250 calories/day. If you want to lose weight, do not eat more than 1400 calories in a day. Also if you are a male, you should probably increase your calories per day by about 200 - 300 more than that, so just add an extra meal to your day, making it 6 meals of approx. 250 cal. each.


Exercise:

Keep doing the same routine as the 10 day challenge... you don't need to work out everyday though --- yet, that does not mean you can stop working out! :)

Keep your routine of every other day, cardio, muscles, cardio, muscles, etc. If you want to lose weight you really should work out 5 days/week at the least. However, if you really hate working out, or can't seem to fit it in then do AT THE VERY LEAST 3 days/week!!!

I usually do 3 cardio days, and 2 weight lifting days - and sometimes a 6th day of whatever I want.

ALSO:

• Keep drinking 8 - 10 glasses of water/day (more if you can)
• Eat your last meal 2 - 3 hours before you go to bed
• Get your rest. Get enough sleep at night - as least 7 hours, 8-9 is best.

My problem is the eating part. I need to kick my sugar habits.


Here are some pictures of healthy food ideas ... an example of 5 meals to eat: (these are easy things to make, and I eat all of these - they are very good and fast to fix)

Chicken Salad with Vinegrette dressing:

Cut up some lettuce, fill a big bowl with it, add a veggie or 2, a hand full of chopped up, cooked and seasoned chicken breast, add 2 tbl. vinegrette dressing. Delish! (to make it quicker - buy the pre-cooked chicken breasts already seasoned and cut up ... or get the caned chicken breast- kinda like tuna in a can- it is still good, yet it has a lot of sodium)

Cottage Cheese and berries:

Measure a 1/2 cup - 1 cup cottage cheese (1/2 C = 90 cal. and 12 gms protein), and 1 cup blueberries, strawberries, or fresh peaches sliced. YUM!

Taco Salad, w/0 the chips:

This is a salad I made with left over Taco meat from the previous night's dinner. I made the Taco meat with Ground Turkey (very healthy) instead of beef. For this lunchI did a handful-size scoop of meat, I add lettuce, and broccoli, and no dressing. The seasoned taco meat gave it all just enough flavor! MMMMM!

Healthy Omelet for any time of day:

3 egg whites, salted and scrambled, and any veggie added. Here I added yellow peppers. I also like to put salsa on top sometimes, with 1 slice of whole wheat toast, no butter. YUM!

This final one is one of my favorite meals:

1/2 cantelope (with seeds scooped out), fill the hole with 1/2 cup cottage cheese, and sprinkle with wholesome granola (no more than an 1/8 cup size) it adds the perfect crunch! SO GOOD! Its perfect because I get to look forward to having the second half the next day!!! :)

Now these meals are just ones I took pictures of. You can also ... make a healthy sandwich, with only 1 slice of bread, lean lunch meat, lettuce, tomato, onion, mustard, 1 tsp mayo, -- or have a bowl of whole grain, low sugar, cereal and 1/4 - 1/2 cup fatfree milk, -- or a whole fruit and small handful almonds, -- soy nuts are also good. Keep the variety of it all, and also keep it quick and simple.

Also, when we are having Salmon and rice for dinner, I just chop up some lettuce for me and put the Salmon on top of the lettuce with a little Light Italian dressing and skip the rice. Its very good!

More tips to come! Good luck with the new and healthy you!

love love love! have a heal-thy day!

Grocery List for 10 Day Challenge . . .

Here is a grocery list if the long lists of meals seems too overwhelming to breakdown.

Okay - I need every one to understand that the meals that are listed for the 10 Day Challenge are ideas to keep it interesting and for balance. If you DO NOT buy some of the things listed then replace it was something similar. The "1 slice of pizza" meal, is really if you are having a pizza night, or if you go to a place that sells pizza by the slice, get a small slice and make it veggie if possible. One recipe calls for "one hard boiled egg," I just add more lean meat because I usually only do hard boiled eggs for Easter :).

This is a LONG list, but read it to see what you don't have to buy and you can replace things with stuff you usually buy or have.

• Eggs
• Lean lunch meat
• whole wheat bread
• Regular oats - for oatmeal. or the single packets of regular oatmeal - not flavored
• Fresh veggies: carrots, celery, cucumbers, green peppers, onions, broccoli, zuccini, green beans (you will eat a few of these each day so have a good variety to choose from in the frig)
• Frozen veggies you measure and microwave (get the ones with broccoli, carrots, zuccini, cauli, or peppers - no corn
• Fresh whole fruits as part of snacks- apples, oranges, nectarines, peaches, banana (only eating 1/2 at a time) and tomatoes
• Cantalope
• Lowfat Cottage cheese
• Fat free or lowfat Plain yogurt
• Tuna canned in water
• Chicken breasts - boneless skinless (Along with raw ones, I get precooked ones too, slice them up, heat in micro, fast and easy)
• Salmon and Shrimp (not breaded)- if you don't usually buy fish - then just replace those meals with the Chicken breasts
• Berries: blueberries, strawberries, rasberries (if a meal calls for a certain kind of berry, you can replace it with whatever berry you want, just slice up the strawberries to measure, or eyeball it. Also if you don't buy berries, you can cut up a peach or nectarine to replace it, which is also very delicious
• Whole grain pitas or whole grain english muffins
• Brown rice (I use the brown Minute rice)
• A couple small potatoes - (I usually never buy potatoes so I replace it with a 1/2 cup steamed veggies)
• Raw or unseasoned almonds, walnuts, pistachios (these can be salted - with shells)
• Dark green lettuce, spinach leaves, mixed greens. (any of these will work for the salads)
• Turkey burger, Boca burgers, or Garden/Veggie burgers (the first two choices have the most protein. (Walmart sells cheap Jenny-o ground turkey)
• Lean top round roast (once again, if you are cooking for one or two, you probably don't buy roasts - I have 4 of us and still don't cook roasts - so I replace this with 4 oz of chicken breast)
• Hummus and Nut butter (again, if you don't buy nut butter or hummus or make it, then just use mustard on sandwiches, or dip your veggies in 1 tsp of peanut butter, or fruit in plain yogurt
• Raisins, craisins (just scratch these if you never buy them, but they do kick up the salad or oatmeal a little)
• Popcorn with no butter (I didn't own a air-popper until recently, so I chose something else for a snack instead of the popcorn)
• Skim milk and/or soy milk (I use both)

I think that is about it. If you have these things in your frig and cupboard, you can make all of the meals on the list. Also, keep it simple - just buy things that are in your budget. Berries can be expensive, so cut up a whole fruit instead. Also, replace fish with chicken. Protein bars can be pricey, but they are a fast grab (a box of 5 is about $6), too pricey? so make sure you have whole fruits and almonds to grab on the go.

If you have questions please post a comment and ask away!

By the way - how is everyone doing??? Day three! This day is always the hardest for me. Once I get past day 5 I am doing better!!! Hang in there! Its only 10 days - just give 100% one time and you won't have to start over :)

Scott is doing it too!! He is doing so well so far. I feel like he is stronger than I am. He said "tell me what to make, and eat, and what time of day and I will do it."

Both of us get so hungry at night before bed! We drink water, chew gum and drink herbal tea. Yeah, it helps for about 5 minutes :) Good luck every one - you CAN do it!

love love love! Have a heal-thy day!

10 Day Challenge: Tips to help cravings!

Here are 3 simple things that REALLY help me if I have cravings or get a little hungry between meals . . .

1. Chew your favorite gum (I find I am chewing gum a lot :) Always keep gum with you!
2. Drink a lot of water (carry a water bottle EVERYWHERE!) -- this may be TMI, but it helps me to remember to drink water if I always drink a big glass or water bottle right after each time I use the bathroom ;)
3. Make some Hot Herbal Tea at night or any time of day (When I stop eating at 6 or 6:30pm I always get hungry before bed -- so I do the first two and I also drink mint or apple cinnamon herbal tea at night - its so warm and yummy-- this is very nice in winter!)

YOU CAN DO THIS! I am so proud of all of you who are doing this!!! I would love to hear your daily progress and comments of support and comments when you have questions or need support! I am sure others would like to know how you are doing as well!

Remember it is ONLY 10 days --- not your whole life --- so you can do this -- strict, 100%! Also, you will have a great base to keep a healthy lifestyle!!!

love love love! Have a heal-thy day!!!

10 Day Challenge: The Daily Plan

Here is the PLAN! Below I included 10 days of Breakfast, Snacks, Lunch and Dinner, as well as workout plan!
Remember you are eating 5 times a day: Breakfast, Snack, Lunch, Snack, Dinner.

Also: STOP eating 3 hours before you go to bed - so work that into your schedule with when you eat your meals. Eat every 2 to 3 hours.

Eating Schedule Disclaimer: I gave you the meals, but you need to write a schedule out as to which days you will be eating what -- what works best for your schedule. If you eat the EXACT meals I have provided below, you will be a size smaller by the end of the 10 days.

Exercise Schedule Disclaimer: I have written out what type of workouts you should do each day, however, again you must make a schedule that works for you. Look through your workout videos at home and see what can fulfill your workout needs on certain days. If you have a gym pass get the class schedule and see what will work with you to fulfill your workout needs. **Change it up! Work as many parts of your body you can - cardio workouts that also include abs and lower body are an added bonus.

I have also included substitutes for "On the GO" times when you are in a rush or not in a place that you can whip up a quick snack or meal.

Daily Plan:

10 Breakfasts:

1. 1 cup low-fat cottage cheese, 1/2 cup blueberries, 1 slice whole grain bread (no butter)
2. 1/2 cup whole grain cereal, 1/4 cup fat free milk, slice(s) grilled lean turkey(equaling 10-12 gms protein and 60-80 calories)
3. 1 cup cooked plain oatmeal, 1 tbl. raisins, 1 tsp. honey, 6 walnut halves, 1/4 cup fat free milk, soy milk, or rice milk (to mix in).
4. 1 whole egg and two egg whites cooked scrambled, 1/2 cup green peppers, salt and pepper.
5. 1 tbl. natural nut butter, 1 slice whole grain bread, 1/2 of an apple
6. 4 egg whites scrambled, 1 slice low-fat cheese, 1/2 grapefruit or 1/2 orange
7. 1/2 cantalope (seeds scooped out), fill with 1/2 cup cottage cheese, sprinkle a little granola for a delicious crunch (This breakfast is my favorite!)
8. 1 whole egg + 1 egg white scrambled, chopped slice(s) lean turkey (same amount as bkfst #2), 1/2 cup of veggies (mushrooms, onions, green peppers)
9. 1 cup plain cooked oatmeal, 1/2 sliced banana, 6 walnut halves, 1/4 cup fat free milk or water (to mix in)
10. 1 cup whole grain-high fiber cereal, 1/2 cup skim milk, 1/4 cup berries.

15 snacks to eat between your meals (mix them up - but eat all of these at least once! then choose five of your favorites to have again):

1. 1 whole fruit (peach, nectarine), 10 raw almonds
2. 1/2 cup cottage cheese, 1/4 cup blueberries mixed in
3. 3 cups air-popped popcorn (no butter)
4. 2 tbl. hummus, celery, cucumber and carrot sticks
5. 10 raw almonds, celery sticks
6. 1/2 cup non-fat plain yogurt, 1/4 cup strawberries
7. 2 tsp. almond butter, 1/2 apple (This snack is my favorite!)
8. 1 cup fresh fruit (strawberries, blueberries, cantalope)
9. Sweetness: 1 baked apple (sliced), 1 tsp. sugar/cinnamon
10. 1/4 cup cottage cheese, 5 whole grain crackers
11. 1/2 cup shelled edamame or carrot and celery sticks
12. 1/4 cup cottage cheese, sprinkle of blueberries or 1/4 cup cantalope
13. 2 tsp. almond butter, celery sticks
14. 12-15 raw almonds or 23 pistachios
15. 2 tbl. hummus, 10 baby carrots
    

(Substitutes for quick "On the Go" snacks: keep a couple things easy to grab, so you don't CAVE! Always have a whole fruit or two in you car or bag, some almonds or pistachios and I also buy protein snack bars-- the best (most balanced and yummy) I have found are the Atkins ones that are 140-160 calories, with 10-12 gms protein(the cookie dough flavor are my favorite). I will get a box and take a picture of it and post it with other pics of some foods)

10 Lunches (these are ideas, but make it simple):

1. 4 oz. tuna (in water) mix in1 tsp. mayo and celery and onion to taste, 1 to 2 slices whole grain bread
2. 3 oz. chicken (canned in water) or Lean lunch meat- mix in 1 tbl. honey mustard, lettuce and tomato, stuff it in a mini whole-grain pita (or 1 slice whole grain bread)
3. 1 cup vegetable soup (clear broth), 2 whole grain crackers, small salad w/veggies, 1 tbl. vinaigrette
4. yummy salad: 2+ cups romain, green leaf, or red leaf lettuce (or mix), 3 0z. lean lunch meat(cut in pieces), 1/4 cup cottage cheese or 1 oz. lowfat shredded cheese, 1 Tbl. vinaigrette or lite italian dressing
5. delish salad: 2+ cups lettuce (from #4), 3-4 oz. chopped grilled chicken, 1/2 apple diced, sprinkle about 1 tbl. raisins or craisins, 4 walnut halves. Dressing: 1/2 tbl. lemon juice, 1 tbl. light mayo, 1 tbl. lowfat plain yogurt (mix it together and pour over salad)
6. 1 slice of veggie pizza
7. caesar salad: 3 oz. chopped grilled chicken, 2 cups romain lettuce, 2 tbl. parmesan cheese, 1 tbl. light caesar dressing (reg. caesar dressing is fine too)
8. Sandwich: 1 whole wheat/grain english muffin, 3 oz lean lunch meat, big piece of romain lettuce, 1 slice of tomato, mustard or 1 tsp hummus.
9. Tuna/egg/potato salad: 3 - 4 oz tuna (in water), 1 hard boiled egg, very small potato (baked or steamed), 10 green beans steamed and chopped, lettuce, 1 tbl. balsamic vinaigrette
10. Spinach apple salad: 2 cups baby spinach, 3-4 oz chopped grilled chicken, 1/4 diced apple, 4 pecan halves (chopped up), 1 tbl. honey mustard dressing

10 delicious dinners: (you can alternate lunches and dinners, but don't keep eating the same thing!)

1. Baked chicken and potatoes: 3-4 oz baked chicken (light not dark), 2 cups steamed green beans, 2 mini red potatoes (baked or steamed, or boiled), 50 calorie juice popsicle or 50 drink of fruit juice
2. Fish: 4 oz grilled or baked Salmon or Halibut, 2 cups steamed broccoli or zuccini, 1/2 cup cooked brown rice
3. Burger: 4 0z. ground turkey, or veggie burger, 1 whole grain english muffin, onion, lettuce, tomato slice, mustard. Dessert: 4 oz frozen low-fat yogurt
4. Kabobs: 2 oz shrimp, 2 oz chicken, onions, green peppers (Thread onto skewers, salt and pepper to taste and grilled until desired doneness), 1/2 cup cooked brown rice
5. Chicken: 4 oz grilled chicken (salt/pepper to taste), 1 cup steamed asparagus
6. Salmon: 4 oz grilled or baked salmon, 2 cups steamed veggies (broccoli, snow peas, carrots)
7. Tuna: 4 oz. grilled or baked Tuna Steak, 2 cups steamed mixed veggies. Dessert: 1 oz dark chocolate
8. Boca: 1 Boca Burger pattie (heated), top with 1 tsp ketchup, 1 tsp mustard, lettuce, tomato slice, onion, and no bun.
9. Chicken: 1/2 cup cooked brown rice topped with 4 oz. cubed grilled chicken and 2 cups assorted steamed veggies
10. Lean Round: 4 oz. lean top round, broiled or baked, 1 cup asparagus or zuccini. Dessert: 1/2 cup low-fat yogurt

Exercise Plan for 10 days:

Monday start with Cardio, Tuesday do weight training, and so on, alternating every other day.

• Cardio Tips: Do workouts that are full body workouts, such as Step, Cycling/Spin, Kick boxing, Power 90, Check out the free workouts on Comcast Ondemand if you have it, Buy a $10 workout video that is versatile and don't need a lot or any props.

• Weight Training Tips: Remember do 10 Min of Cardio before you start your weight training. When you start your muscle works do upper and lower body for 20 min. 10 min upper, 10 min lower.

---Upper: Alternate between and Repeat these workouts until you reach 10 min. and pick a weight that is hard, but still can do the reps - Challenge yourself.

• 15 reps of working biceps, triceps, chest, and back. Use free weights or machines at gym.

---Lower: Also alternate and repeat until 10 min is up

• Squats changing width of legs every 15 reps. On hands and knees doing leg lifts 20 each leg. 30 lunges! Use machines at gym or bands for leg workouts.

** If you don't have weights or a gym pass, do push-ups. Alternate between regular, wide arms, and tricep ones with hand right under shoulders keeping elbows next to ribs. Also, for lower body do squats and lunges!

Okay --- There you GO! One Day and 10 Day Challenge begins. Don't pig out Sunday night - it will only make it harder and you will just feel sick after :)

Here we go!

lovelovelove! have a heal-thy day!

The 10 Day Challenge: Exercise!

Here is the Exercise Plan for the Challenge:
(I will give a detailed schedule this week)

-workout ALL 10 days

-each day = 30 min straight (can do more, but no need to go more than 40 min)

-5 days (alternating) pure 30 min. Cardio! (not including 2 min warm-up)
--Try to find classes at the gym or workout videos at home that give you a variety of using many different body muscles, such as, Step, Cycling/Spin, Hip Hop, Kick Boxing, etc. You can Run, but if you want the most out of it, only Run on the days you do muscle training with it. ** I suggest you also include 5 min. of abs on these days, which changes things to 25 min. of pure Cardio.

-5 days (alternating from pure cardio days) 10 min. Cardio, 20 min. full body toning/weight lifting
--Try 10 min. of straight Running or Jogging or any Cardio workout. (not including warm-up time). Then take to the weights : do upper body and lower body weight training for 20+ min. ** if you are working out at home and do not have weights, then alternate between push-ups and squats&lunges for 20 min.

Sunday- You ask? . . . "Hmm. What if that is my day of rest?" . . . Well you definitely need to honor that, so do what feels right to you. If you feel okay with it, do yoga or something like that, or maybe just an ab workout for 10 min., or rest. Its up to you on that one.

Okay ---- start getting mentally prepared for this! Look at your schedule and see where you can fit that time in! Make it manditory! I have a friend who plans workouts into her schedule and calls them appointments, so when she has to leave from somewhere to make her "appointment" it sounds more important! :) I workout in the morning, because I know I will rarely do it after I start my day. You will be so ready to do this!!! YES!

love love love! Have a heal-thy day!